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first_imgRunners hate missing a training run – even when they’re feeling under the weather. Here’s an easy way to decide when to take a sick day.Dear Mountain Mama,I caught a cold and I’m not sure whether I should push through and run my long run or not. I want to feel better and let my body recover, but I also hate skipping a run, especially this close to the marathon.Should I run while I’m sick?Yours,SnifflingDear Sniffling,‘Tis the season for basting turkeys, buying gifts, and, unfortunately, getting sick. Adding to the stress of the holidays are the additional miles you’re racking up as the marathon approaches. Don’t let worrying about missing a few days of training add to your worries. Sniffling, you won’t ruin your fitness gains by taking a day or two completely off from you training schedule. Generally speaking, it takes ten days to lose significant running fitness, so if you’re feeling under the weather, it’s always a safe bet to take a sick day.Runners can be an obsessive lot, and often it’s more difficult for us to refrain from running. When we’re not feeling 100% but aren’t sick enough to take a day off from work, we’re probably well enough to run.The general rule is if you’re experiencing above-the-neck symptoms, you’ve got a green light to lace up your shoes. It’s okay to run when you’re sneezing, your head is congested, or your throat is sore. Cardio may actually open your nasal passages and relieve some of your symptoms. Getting some fresh air and soaking up Vitamin D can help you to feel physically and psychologically better.If you’re experiencing below-the-neck symptoms like diarrhea, chest congestion, upset stomach, fever, fatigue or achy muscles, running is a no-go. Recover from your sickness before resuming your work-outs or risk exacerbating your illness. Running compromises your immune system and makes your body more susceptible to bacteria and viruses already making you unwell, especially during the first 20 hours after exercising. When you’re sick, your body needs all your energy and nutrients to fight the virus. Absolutely don’t run if you have the flu or a fever.Sniffling, allow your body to recover before running. Wait one day after you feel better to hit the trails to prevent a relapse, and decrease your overall intensity and duration when you do head out for a run.I hope you feel better!Mountain Mamalast_img read more


first_img 20SHARESShareShareSharePrintMailGooglePinterestDiggRedditStumbleuponDeliciousBufferTumblr,John Vardallas John A. Vardallas CAE, CUDE is Founder/CEO of The AmericanBoomeR Group, a Madison, Wisconsin based speaking/consulting firm. He is also Senior Faculty Advisor/Project Evaluator for SCMS and … Web: www.theamericanboomer.com Details One of the ways I make my living is doing consulting and service training in the credit union movement. And by no means am I alone in this effort. There are thousands, if not tens of thousands of people and companies whose sole function is to consult and help improve customer (in our case member) service levels.So as I travel around our great land and abroad visiting and interacting with retail outlets, airlines, restaurants, hotels and a host of other “service providers” what is it I most often encounter? Bad Service!Why is that? After years of hearing about customers being the most valued part of any interaction with an organization aren’t you tired of being put on hold by companies and listening to 20 minutes of my heart will go on sound track music or going on a scavenger hunt in a big box store hunting down a sales associate! Or hoping a service counter staff will put down their smart phone, make eye-contact and really listen to your needs?Enough already!The reason so many organizations (even some of our credit unions) are missing the boat regarding service is they are concentrating on one-shot training programs instead of focusing on developing staff and taking a long-term approach to member service. In addition credit unions must understand the value of creating life-time, life-stage needs relationships with our members. When members are viewed only as a transaction, the result is often bad service.It is vital for Credit Unions to identify what you want the member experience to be and weave the outcome into everything that impacts employees. The fundamentals of the credit unions culture of member service should be woven into the hiring process, new hire on-boarding, ongoing training and accountability processes.The training should be ongoing because the credit union culture our philosophy (People Helping People) should be constantly reinforced.  Employees should always work in the present and treat each member as special. Staff should be trained to look for opportunities to create unforgettable member service experience moments.How we treat our member should be looked upon as our key competitive advantage in the financial services industry. Credit Unions should leverage personal friendly service to the max to improve member satisfaction, loyalty and business outcomes.Becoming a “Member-Centric” Credit Union is what its all about in terms of service. Valuing the member More will deepen the relationship and keep them doing more business with your credit union.But what is often overlooked here is this—it all starts with how credit unions treat their employees. If you train ongoing, value and treat your employees in a caring way, they will care for and serve your members in a world-class fashion.So the secret to being a world class-service credit union is no secret at all—treat your employees like you would like them to treat your members!I will end with my Credit Union Member Service Maxims to Ponder:A Member Is The Most Important Person In Our Business!Members Do Not Depend On Us- We Depend On Them!Today Your Member Is Someone Else s Prospect!Members Do Not Want Your Products & Services-Members Only Want Their Needs & Wants Met!Your Best Members Are Your Present Members!What You Do To or For Your Members Is the Difference BetweenSuccess & Failure!Members Are The Source Of All Prosperity!last_img read more


first_imgFollowing back-to-back road losses and on the heels of a five-game losing streak, the University of Wisconsin women’s basketball team returns to the Kohl Center Thursday to face Penn State.The Badgers will look to not only snap its losing skid but also to avenge a 58-56 overtime loss when they face the Nittany Lions on the road.“It’s a great game for us at home to hopefully get back on track,” head coach Lisa Stone said. “The next game is an important piece in the puzzle in getting momentum going toward the Big Ten tournament.”In order to get its first win since Jan. 18, Wisconsin will look to get its offense and defense back on track, both of which have struggled during the losing streak, especially over the last two games.When the Badgers traveled to Michigan for a Feb. 1 matchup with the Wolverines, they came out flat from the start on both sides of the ball, leading to a 70-48 rout in Ann Arbor.Against Purdue in Sunday’s game, UW played well in the first half, trailing by just six at the break. They couldn’t keep it going in the second half, however, letting the game slip away early in the period before making a comeback to lose by a 66-49 margin.Part of the reason Wisconsin has struggled to get stops on the defensive end has been an inability to grab boards, allowing opponents second-chance points.“I think right now our biggest struggle is rebounding,” guard Alyssa Karel said. “We’re having trouble grabbing both defensive and offensive boards. … I think that’s one thing we definitely need to buckle down on and just get done.”While the Badgers have only been outrebounded by a margin of 106-101, they have had trouble giving up crucial offensive rebounds, which have led to second-chance points.The best example is Purdue’s Danielle Campbell grabbing her own rebound and finding Brittany Rayburn for a 3-pointer as time wound down at the Kohl Center in the Badgers’ last home game.In the last meeting between Wisconsin and Penn State — which marks the beginning of the current five-game losing streak — the Badgers held a 17-point lead near the midway point of the second half before allowing the Nittany Lions to go on a 19-0 run and eventually send the game into overtime.UW’s problem against the Nittany Lions and both games against the Boilermakers was one that has been a recurring theme all season: an inability to finish strong in the second half.“It’s the story of our season so far; we just have trouble finishing games,” Karel said. “If we don’t start doing it in this game, I don’t know if it’s ever going to happen.”In overtime at Penn State, UW could not stop Tyra Grant, who scored 12 of Penn State’s 13 points in the extra period, including the game-winner as time expired. Grant scored a game-high 32 points in the game on 12-of-24 from the field and 3-for-6 beyond the arc.As Grant and the Nittany Lions travel to Madison, the Badgers will need to find a way to slow her down to have success Thursday.“We’ve just got to keep her emotions in check and stop her together as a team,” junior captain Rae Lin D’Alie said. “When she gets emotional, she’s really good. It helps a lot that we’re at home so she doesn’t have that home crowd behind her.”Offensively, Wisconsin’s 56 points at Penn State are the most they’ve scored during the losing streak, as they have averaged just 48 points in the four games since.Over the last two games, the Badgers have struggled to put points on the board in the absence of Mariah Dunham, who was second on the team in scoring before her dismissal.UW has gotten at least two points from each player on the roster over the same period, but aside from Karel — the team’s leading scorer at 13 points per game — no player has averaged more than six points in the last two games.“We just need to play basketball, just simply play,” Stone said. “We’re trying to find that team that we had earlier in the season, and we need to play with confidence and get it back.”last_img read more